Blog

December 3rd WOD

12/03/2016
Level 1
L1:A: Metcon (No Measure)
15 mins skill work
L1:B: Metcon (Time)
10 rounds w/a partner; alternate full rounds

10 thrusters 95/65
20 sit ups/ t2b
Run 200m

Rx+

3 bar mu's
10 thrusters 115/80
20 t2b
Ski 200m
F3
F3: A: Metcon (No Measure)
Burgener warm up
F3:B: Metcon (Time)
For time

21-15-9

Wall balls 14/8
Burpees

Advance

30-20-10

Wall balls 20/14
Burpees
Rest 5 mins
F3:C: Metcon (Time)
Ski 1000m for time

Advanced

Ski 1600m
Sol Endurance
SE: Metcon (Time)
Trail run tomorrow will be at Phoenix Mountain Park at 7:00AM. Meet at the end of 36th street. We'll run for about an hour.

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM